Yes.Fit

5 Simple Ways to Boost Your Immune System

Immune system health is important to help you fight germs like bacteria, viruses and other pathogens that can cause illness. In addition to fighting germs, a strong immune system means less fatigue and faster recovery from illness or injury. 

A healthy immune system can provide seasonal protection from colds and flus and even promote better sleep, which in turn strengthens your immune system even more. With it being back to school season we can use all the help we can get.

While getting sick is often an indication that your immune system is working, boosting immunity helps ensure you have a strong recovery. At the same time, not paying attention to your health can lead to a host of problems that not only lower immunity, but can make you feel fatigued or experience frequent infections with worse symptoms than normal. To boost your immune system, incorporate lifestyle changes and keep a healthy path. 

These are 5 simple ways to keep your immunity in check.

#1 Check Your Diet

Cut down sugar and sweets to protect your health. Sugar is known to suppress the immune system, leaving you more susceptible to illness, while studies show that 75 grams of sugar can shut down immunity entirely for about 5 hours. The easiest way to begin eliminating sugar is to avoid sodas, sports drinks and fruit juice. 

Instead, replace these with diluted, real fruit juice and water. To enjoy improved flavor, infuse your water with cucumbers, lemon and mint for a refreshing beverage throughout the day. You can get an infuser bottle here. If you have a sweet tooth, opt for fresh fruit like berries with sugar free yogurt, dark chocolate or make your own low-sugar treat at home. Here is one we love, keto fruit dip.

To really boost your immune system, eat more whole foods. Whole foods are those that are not adulterated by food processing, and is the best way to avoid hidden sugar, salt and other culprits that interfere with health. Eating a wholesome diet includes plenty of fresh vegetables, fruits, whole grains, and lean proteins like beans, legumes, chicken or turkey breast, fresh fish and lean beef. Do your best to make whole foods the focus of your diet and your immune system will thank you.

#2 Regular Exercise

Daily boosts of exercise can stimulate your immune system in a number of ways. First, increasing your heart rate naturally stimulates circulation to deliver more blood throughout your entire body. But it also stimulates the flow of your lymph, which is a fluid that carries white blood cells through your body. When your lymph circulates more, you have more protective cells on the lookout for harmful germs and pathogens that can make you sick.

Regular exercise also provides your body a chance to more efficiently clear germs and bacteria from blood and airways, which protects you even more. But don’t overdo it, as too much exercise can weaken your immune system. Studies show that about 30 minutes of exercise each day can improve your immune response as you get fit. And be sure to drink plenty of water because proper hydration can assist your immunity even more!

#3 Improve Your Digestion

Strong digestion can contribute to a stronger metabolism, but did you know that it can also contribute to a healthier immune system? About 70-80% of your body’s immune cells are found in the gut, or technically, the gut-associated lymphoid tissue (GALT for short). Located in the digestive tract, this area not only processes food but hosts a wide range of healthy bacteria and other organisms that keep you healthy. When your gut is in balance, your entire immune system is stronger and more efficient.

Of course, we know that good digestion and a healthy gut begins with a healthy diet. This means eating wholesome foods and beverages so you get plenty of vitamins, minerals, healthy fats, and micronutrients that the body needs to stay strong. Focus on fiber-rich vegetables like collard greens, broccoli and green peas. Apples and berries are also high in dietary fiber, low in sugar and packed with vitamins, minerals, and antioxidants that also contribute to immune health. Round out your diet with whole grains, fresh, lean proteins and plenty of water for all around health and energy.

#4 Reduce Stress and Sleep

Stress is a normal part of life and cannot be avoided for most of us. However, chronic, low-level stress can lead to a host of health issues, including taking a hit on your immune system. That’s because stress can interfere with hormonal balance and digestion, both which impact immunity. We already saw how important digestion is to immunity, but what about stress?

Chronic stress can reduce the number of lymphocytes that fight certain viruses and your ability to fight certain antigens that lead to infections. It can also cause your body to create too much cortisol, which can increase internal inflammation and lead to an overworked immune system that can no longer function properly.

Learning and practicing stress reduction techniques along with getting adequate sleep can go a long way to boost immunity. Try daily stress reduction practices like meditation, deep breathing or music therapy. The more you practice stress reduction, the easier it becomes to incorporate when you need it. Using stress reduction along with any of the above practices will help improve your quality of sleep and boost your immune system even more.

#5 Daily Boosts of Herbal Remedies

Herbs like echinacea, elderberry, goldenseal, garlic, ginger, Tumeric and Reishi mushrooms may enhance your immune system. The elderberry plant has been used for centuries to help fight infections from cold and flu. Echinacea and goldenseal are ancient remedies to boost the immune system to avoid illness, while garlic is a well known antibacterial. Reishi mushrooms stimulate immune cells to boost immunity with beta-glucans that are believed to stimulate our natural killer cells so the body can better fight infection.

Incorporating a healthy diet is a great place to begin boosting immunity, as you can be sure to get plenty of nutrients with a diet that will improve your digestion. Include regular exercise, which will also have a positive effect on stress management and sleep. Use a fitness app like Yes.Fit to make exercise fun and easily monitor your progress.

 Making small, simple changes with consistency are key to sticking with a healthy lifestyle and the best way to improve your health now and in the future.




5 Simple Ways to Boost Your Immune System

6 Tips for Stronger Mental Health

Self-care is an important tool for building stronger mental health. In today’s busy world, it is easy to get lost in paying bills and keeping up with work or family commitments. Learning how to incorporate a few self-care practices that will help you cope with stress is an excellent addition to a lifestyle that is focused on both health and wellness. But why is this important?

Neglecting mental health can lead to depression, stress and illness and, let’s face it, is not a great way to thrive. At the same time, many people don’t realize that simple practices, some of which they might already do, can have a positive impact on mental health. Adding a little intention to some daily habits can go a long way in building stronger mental health. Here are 6 tips that can help.

Walk Away Stress – 

The benefits of working out cannot be stated enough. And while walking is considered a low-impact exercise, it can greatly benefit both your physical and mental health. In fact, studies show that walking can decrease negative thinking, improve self-esteem and ease symptoms of anxiety and depression. Adding music or walking in nature can boost the effects of this versatile exercise. And if you need motivation, using a fitness app like Yes.Fit can help motivate you with virtual races that you can do at your own pace.



Body Mind Exercises – 

This includes practices such as yoga, tai chi, and qigong. Each of these practices uses a series of movements that require mental focus and controlled breathing. They help strengthen your mental fortitude as you condition your body to improve your balance, flexibility and overall strength. If you prefer to not go to a local in-person class, check online for the many virtual programs you can do from the comfort of your living room. Learn a routine and practice at your local park for even more stress relieving benefits.



Meditate – 

Meditation is one of the oldest ways known to improve mental strength. With simple practices such as sitting quietly and focusing on your breathing for a few minutes, you can improve your focus and concentration. With just 10-20 minutes of practice each day, you will learn to effectively clear your mind as you enjoy the myriad of other benefits including reduction in negative emotions, improved patience, imagination and creativity, and gaining new perspectives on stressful situations. Beginning with just 5-10 minutes each day by counting your breaths from 1-4 repeatedly is known to help with stress management.



Eat Well –

 While eating comfort foods seems to be the way to manage stress, healthy eating is better for both your mental and physical health. When you eat well by choosing wholesome foods and avoiding highly processed ones, you can improve your focus, concentration and attention span and can help you manage stress. A healthy diet improves energy levels and helps you feel all around more positive. On the other hand, an unhealthy diet high in fats, sugars and junk foods can make you feel groggy, fatigued and angry. Studies show that a poor diet can even lead to stress and depression. Begin today to abstain from all fast foods and junk food and strive to incorporate healthy foods to improve your mental health.



Socialize – 

Socializing through community, family or friends is an important strategy for improving mental health. It can help ward off feelings of loneliness, and it can also improve your memory and cognitive skills. If you don’t enjoy socializing in groups of people, find an accountability partner to discuss your goals with and confide in when you need to. This can be a friend, family member or coach and should be someone you trust. Many people find friendships through accountability partners they meet through online communities. One example is the Yes.Fit online community that shares goals with each other as they cheer each other on and lift each other up.



Practice Gratitude – 

With today’s busy lifestyles, it is common to forget about the wonderful people, moments and situations that we do experience in our lives. Practicing gratitude is an important aspect of strong mental health and is associated with greater happiness, and may even help you attract more positive situations and things to be grateful for. That’s because our minds become wired to the situations we get used to every day. For example, if your mind is wired for stress, then your brain will recognize stressful situations more often than the positive aspects of your life. 



But if you decide to practice gratitude on a daily basis, through a process called neuroplasticity, you will soon be able to recognize and see more positive situations and even begin to recognize more opportunities that are presented to you. Begin practicing gratitude with a daily gratitude journal. 

Simply write down what you are grateful for each day, and then make a commitment to do this every day. Add it to your morning routine or any other daily habit you already have to help you stick with it.

In your pursuit of health and wellness, incorporate at least one of these tips for stronger mental health. Your mental wellbeing is as important as the physical and can help you live a well-rounded and more joyful life.




6 Tips for Stronger Mental Health

7 Tips for staying fit this summer.

We all know how important it is to stay active during the hot summer months, but working out can be difficult when the temperature is rising. That's why we're providing you with some helpful tips on how to stay fit this summer!




1. Timing is everything.

10 a.m. to 3 p.m. is known for being the hottest time of the day in the summer. If you’re planning an outdoor workout, try to do it either before or after this time slot.



Most people prefer to work out earlier in the morning as it can help them stay energized throughout the day and to sleep better at night.




2. Stay Hydrated. Bring a water bottle.

It is essential to stay hydrated before, during and after a workout. Bring at least one water bottle with you every time you go for a run or take your jog around the park.




During workouts, be sure to drink water in between sets of activities. If you workout for longer than 60 minutes you may want to incorporate a sports drink to sip on, especially in the heat, because they contain potassium and electrolytes that can rehydrate and replenish your body.

The high levels of sodium are a key ingredient for a hot day and may actually be good for your body.



3. Find an indoor gym or fitness center:

 Air conditioning duh!




4. Switch up your workout: 

Swap walking for biking, jogging for swimming, or running for rowing. Make it fun. These activities will help you stay fit and healthy in the summer in a fun and new way while also staying cool.




Try a new exercise that you haven't tried before. You may want to try some belly dancing or do your 'Star Wars workout,' running in a circle instead of walking. Something fun and out of the ordinary like using the Yes.Fit app will get your heart pumping and help you stay healthy this summer.




5. Listen to your body.

If you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some time off for rest is better than overdoing your workout and getting sick or injured and having to stop working out altogether.

If the summer heat proves to be too much of a challenge for your standard high-intensity workout, break it up into multiple smaller workouts throughout the day. This will allow your body time to rest and refuel without jeopardizing your fitness and workout goals.




6. Watch what you eat and when you eat it.

Don't workout on a full stomach, a light snack is all you need. After you workout, you want to eat a high protein meal because it will replenish your body and keep you full longer.




7. Wear breathable clothing .


Keep cool by wearing a hat or cap to shade your face and keep the sweat at bay.

Wear clothing that allows for air circulation and is light in weight. If your clothes are too thick, it will be hard for your body to breathe and it can lead to heat exhaustion or heat stroke. Yes.Fit has several dri-fit options to choose from.




Summer is a great time to lose weight to maintain a healthy body image. A body in motion stays in motion.

Take advantage of the weather and enjoy this season by making it fit for your body and mind.




7 Tips for staying fit this summer.

How to Properly Detox

Learning how to properly detox your body can increase your energy level, improve your mood and help you control your weight. Just as a healthy diet can assist with weight loss, juices for detoxing and other tips and tricks can help you eliminate toxins from the body. Here you will learn some detox tips as well as how to workout during a detox. But first, let’s see why we should do this.

In scientific terms, the body burden is the amount of chemicals that are present in the body throughout our lives. Today, biomonitoring is used to measure pollutants and other forms of industrial chemicals found in human tissues. The Centers for Disease Control reported that the average person in the United States carries approximately 212 chemicals in their body. But do these really affect our health?

While most chemicals have not been researched or the effects measured on the human body, there are some common toxins that are known to interfere with weight loss or throw off hormonal balance. Some toxins are associated with fatigue and a cloudy mind while others contribute to chronic inflammation, which can contribute to weight gain and illness.

Fortunately, we have systems and organs in place to remove and detoxify the body. Just like eating heart healthy foods supports heart health, we can consume a diet and incorporate other practices to help the organs and systems that detoxify our bodies. These are some tips and tricks you can use to properly remove toxins in the body with a healthy detox.

Incorporate a Detox Diet



Diet is the first item to check on your healthy detox plan. That’s because foods are a main source of the toxic burden on the body. Pesticides, food processing chemicals and additives can build up in the tissues. At the same time, certain medications, alcohol and too much sugar can interfere with liver function, which can stall your body’s ability to process and remove a variety of toxins. But you have great control over this aspect of your body!

First, eliminate junk foods and highly processed foods from your diet as best you can. This means avoid foods like frozen meals, bakery items, deli meats and grains that have been processed with flavorings. Instead opt for fresh, organic vegetables and fruits that are packed with natural fiber to help clear toxins and waste. 

Add lean proteins like chicken breast, grass fed beef, and fresh-water fish. Organic beans, legumes, and peas provide lean protein and both soluble and insoluble fiber for a double-detox punch. Include healthy fats and oils like extra virgin olive oil and organic coconut oil to support liver detoxification.

Detox Drinks for Extra Support

No detox supporting diet would be complete without drinking plenty of fresh water. Water helps flush the body as the improved diet begins to clear waste. Water improves blood and lymph by keeping viscosity low, or diluting it to improve flow. And adequate water intake wards off dehydration that can cause unclear thinking, constipation and kidney stones.

Adding lemon or mint to your water can improve the taste and add another level of health to it. You can also make your own juices for detox by adding lemon, cucumber, and other herbs to a pitcher of water and let it set. After an hour, you have a tasty detox drink to enjoy as often as you like. Be sure to drink at least 6 to 8 glasses of water each day during your focus on detoxing.



Amp up the detox power of water with 1 teaspoon of apple cider vinegar, 1 tablespoon of honey and a dash of cayenne pepper, which gives an added boost to metabolism. Detoxing juice can also be made with a combination of vegetables like cucumbers, beetroot, apples, and cucumber. Add spices like ginger for an added boost, but go easy on vegetables like carrots so you don’t overdo the sugar.

Workout During Your Detox

Working out too much for too long can add metabolic toxins to your body and suppress the immune system. But daily boosts of moderate exercise during your detox can stimulate blood flow and even improve lymphatic flow so your detoxing systems remain efficient. Incorporating exercises like brisk walking, jogging or running can increase your body’s detoxing capabilities by flushing your lungs and blood, while cleansing your skin with increased sweat. Improved circulation helps the organs naturally detox and increases oxygen intake. And most exciting is a study from the Karolinska Institutet in Sweden, which showed that strength training improves the muscles’ ability to produce an enzyme that protects the body from stress-related substances that are harmful to the brain. (1)

Aim for at least 30 minutes of moderate exercise four to five times each week for maximum benefits, with at least two strength training sessions each week. The other days you can walk, jog or incorporate any other exercise to raise your heart rate and condition your cardio system. Use an app like Yes.Fit to motivate you with races or fitness challenges and make it easier to monitor your progress. When you exercise while on a healthy detox diet, you will improve your energy and overall well being while assisting your body’s important functions for survival.

Reduce Inflammation and Support Immunity

They may seem like two separate subjects, but chronic internal inflammation is closely linked to our immune system and wellbeing. Certain foods, toxins or pollutants and stress can all play roles in overloading the body with metabolic waste that can put added burden on the organs and systems that detox. Learning tricks to reduce inflammation and boosting your immune system can help do the opposite by promoting your natural detoxification processes.

Stress management techniques can reduce metabolic waste that contributes to chronic inflammation. Take a moment each day to incorporate deep breathing exercises, quietly meditate or take a warm bath at the end of a stressful day. Learning to relax becomes a habit that is handy to your health as you ward off the ill effects of stress.

A healthy diet and regular exercise improve the body’s ability to detox, but they are also tools to help us handle stress better. Try to eliminate added sugar in your foods because the sugar blues are real. Avoid sodas, alcohol and juices that contain added sugar and high fructose corn syrup for the best health and allow your body to detox. And of course, incorporate a natural healthy eating plan with regular exercise and you will be well on your way to allow your body to detox as it was intended to do.

Research

(1) Karolinska Institutet. "How physical exercise protects the brain from stress-induced depression." ScienceDaily. ScienceDaily, 25 September 2014. <www.sciencedaily.com/releases/2014/09/140925131345.htm>.






How to Properly Detox

How Does Running Help You Lose Weight and Tone Up? (Even If You’re New)

So you’re trying to lose weight, maybe even tone up.

Time and time again — you try something new, only to find yourself fed up with the little to no progress you seem to be making.

All these health gurus, fake promises and grandiose expectations have been leaving you frustrated. And maybe a tiny bit ticked off.

Then finally something new crosses your mind, does running help you lose weight and tone up?

I mean you’ve tried everything else — why not give running a shot?

It’s a heavily debated topic. And a sensitive one at that.

But in today’s article, I’ll be touching on how and why running can help you lose weight and tone up.


Not only that, but altogether you’ll learn:

What exactly running does for you

How it helps you lose weight and tone up

Why running is just part of the equation for losing weight

How your genetics play a part


Well, what do you say? Let’s get started.



What Does Running Do?

Increase Heart Rate (Burn Calories)


As you may already know, running increases your heart rate (jeez, who woulda thought?).

As you exert yourself. Your heart has to pump more blood to better provide energy to the worked muscles

This increased heart rate helps transport more energy to certain muscle groups. Leading to an increase in calories burned.


Engages Muscles and Lungs

As mentioned above, exercise helps increase your heart rate. But — that’s not the only muscle that gets involved during a run.

Your quads, calves, glutes, hamstrings and core muscles are all activated during a run.


As mentioned above, exercise helps increase your heart rate. But — that’s not the only muscle that gets involved during a run.

Your quads, calves, glutes, hamstrings and core muscles are all activated during a run.

This leads to an increased amount of blood flow to these areas as well as torn muscle fibers.

The increased blood flow helps with bringing nutrients and oxygen to the muscles to prevent exhaustion.

When your muscle fibers tear they are then later repaired during rest. Usually leading to an increase in muscle mass in that particular muscle group.

As you increase your muscle mass, you’ll also be developing a better ability to burn calories. People with more muscle mass have an easier time burning calories.

It will also engage both of your lungs. As you exert yourself, your body uses more oxygen and ends up producing more carbon dioxide.



Because of this, breathing increases to compensate for the use of oxygen throughout your body.

Regular exercise can strengthen both the heart and lungs. And as you continue doing so your muscles will become more efficient and will require less oxygen and energy.

In return, your heart rate will not increase as drastically and your breathing will not be as heavy.


Increases Blood Flow and Oxygen Distribution


As I’ve said, both your lungs and heart are at work while exercising.

As you do it more, the heart will become stronger and more effective in pumping blood throughout your body. Your lungs will also be more effective at drawing in oxygen for energy.

The cardiovascular benefits incurred by exercise include:



Reduced blood pressure while resting

The ability to draw in deep breaths is improved

Reduced risk of heart disease



Well, Does Running Help You Lose Weight and Tone Up?

Yes, But… With Exception

Look, as great as it would be to be able to eat 2 boxes of pizza and go for a 20-minute run to find that you’ve burnt all of those calories off and have a six-pack.

It’s unrealistic. And well... sort of nonsense.

Besides, who in their right mind would want to do a 20-minute run after 2 boxes of pizza anyways?

Running will help you lose weight and tone up. But only if you combine it with a healthy diet.

I’ve said it once and I’ll say it again — diet is the number one important thing when trying to lose weight.

You have to be burning more calories than you eat in a day if you want to lose weight.

Now, you can help this process by getting more exercise and increasing your muscle mass. This will lead to an increase in calories burned throughout the day.

However!

If you’re just excessively eating and replacing those calories as you burn them.

You’ll be going nowhere fast.

Do Genetics Play a Role?

I wanted to briefly touch on the aspects of genetics and how they may play a role in your ability to lose weight and tone up.

It’s said that over 400 different genes are shown to be connected in the cases of some overweight and obese people.

They can affect weight loss in many ways some of which include:



Sense of fullness

Body-fat distribution

Metabolism

Food cravings

Tendency to use eating as a stress-coping mechanism


So, if you’ve ever questioned if running tones your body or if it tones your legs or any particular body part.



There’s no definitive answer. Your body fat distribution is mostly due to genetics.

Nothing you do can change that.

Now, genes could potentially be a problem if:


You’ve struggled with weight loss for most of your life

One or two of your parents are overweight

You can’t lose weight despite an increased frequency of exercise and a consistent low-calorie diet.


With all of that being said. I strongly believe weight loss is achievable for just about everyone.

If you focus on growing your muscles (so you can burn calories easier), frequent exercise, and a healthy diet.

You will see results.

It may take longer for others, for some shorter. But it will happen.

The key is to create a healthy lifestyle that you love and will continue to do for the rest of your life.


Conclusion - Just Do It



In this article I’ve talked about the effects of running on the body and how running, diet and genetics all play a role in your ability to lose weight and tone up.

Nike said it best… just do it.

Although running isn’t a one-punch weight loss cure. It’s definitely effective in accelerating the process.

So before you eat a cheeseburger and think “mhm maybe I’ll just go for a run and burn off the calories”.

I want you to re-evaluate every aspect of your health and fitness.

Everything plays a role, whether you like it or not.

If you’re struggling with motivation and finding a community to help push you with your goals.

Yes.fit offers many services to help you with your journey. One of which is virtual races, where they even offer free beginner ones. Check them out!










How Does Running Help You Lose Weight and Tone Up? (Even If You’re New)

The Great Debate: Diet vs Exercise or Both?




We all know how difficult it can be to get started on a fitness journey. The problem that we all struggle with is that we simply do not know where or how to begin. Should we start exercising or should we start controlling the foods we put in our bodies? 

It's a difficult decision trying to decide if we should go with the diet or the exercise method. The best way to go about it is by identifying your fitness and health goals first. Both methods have their own benefits so if you are looking forward to losing weight then you should probably start exercising and following a healthy diet.




For starters, both fitness and food choices are vital for long-term weight control. The National Weight Control Registry, established in 1994 by scientists at the University of Colorado and Brown Medical School, is following more than 10,000 Americans who have lost weight and kept it off for years. Just 1% kept the pounds off with exercise alone, 10% did it with diet alone, and 89% used both.




The journey to lose weight can become difficult at times. You will have to work hard to make sure you don't give up on your goals. There are many factors that affect your weight loss journey and one of the most important factors is your lifestyle. Many people give up on the task of weight loss without gaining anything from it. A healthy lifestyle is always better than worrying about the weight of your body and it's about creating healthy habits that are sustainable.




Losing weight through dieting is like quitting a job, you will always be hungry. You will struggle to lose weight, you will gain back anything you lost through dieting and then some.

It is not sustainable, it's not healthy and it's stressful.




But simply making healthy eating choices can be a game changer. Designate a cheat day, one day out of the week where you treat yourself to what you like. If a cheat day was all about beating yourself up, it's not healthy. It doesn't help at all and it makes you give up on your healthy lifestyle. Not being satisfied with your eating habits will lead to an unhealthy lifestyle.




Exercising and eating healthy is the best way to lose weight. You will be able to see positive results and it will also be better for your long term health. There are many myths and false claims about exercising. The truth is, physical activity can lead you to eat healthier foods, but it's not the other way around.




Exercising is something that you do on a regular basis and it will make you feel good about yourself. Following a workout routine every day will make you feel more confident about yourself and aid in losing weight. It's something that you should do for your physical health as well as your mental health.




But why is it so hard to lose weight when we exercise? That's the question most of us have in our minds. After all, it seems like one of the simplest ways to lose weight. You just go to the gym, perform some exercises and you are going to lose weight within a short time. Right? Well, that's not always the case. Working out is a great way to lose weight if you're in control of what you eat.




Working out makes you healthier and gives you more energy. You will sleep well at night, your body will be much less stressed and your overall health will be much better. Most people want to lose weight because they want to look better, but the reality is that many people who exercise are actually healthier than those who don't work out at all. But there is another side to the coin as well. When you go to the gym, you don't just burn calories, but by working out it will increase the amount of caloric intake you allow yourself for the day.




Exercising is actually one of the best things that you can do for yourself. It doesn't matter if you are young or old, fit or unfit. You will be healthier and stronger no matter what type of lifestyle you are living. So don't think about the type of workout you are going to do, but just pick one and stick with it. Apps like YES.FIT have programs to help you stay motivated.


It's better to workout than not working out at all, it doesn't matter if you don't see results right away. Remember that working out is a lifestyle choice and that it will make you healthier.




But, working out without paying attention to what you eat is like putting the cart before the horse. You can work out every single day, but if you don't give attention to what you eat then nothing will happen for sure. Working out and eating healthy is a great combination to lose weight. You will not see the results of your hard work if you don't pay attention to your eating habits.




Eating healthy is something that is not just a good thing but it's a necessity as well as a choice. It's something that you should do every day no matter what type of lifestyle you are living.




You will start noticing the benefits of healthy eating and exercising quickly and you will enjoy the feeling of being healthier.




Reference: https://www.pritikin.com/diet-vs-exercise





The Great Debate: Diet vs Exercise or Both?


Here’s What Happens to Your Body Once You Start Running Regularly (Even If You Don’t Notice It)



What happens to your body once you start running regularly? 

Seriously, I want you to ask yourself that.



It’s interesting, right?

If you’re not too knowledgeable on the topic you might not know.

I know when I was running consistently a few years ago it definitely changed a lot for me.



My endurance was better, I felt revitalized and just overall I was energetic, motivated and a more athletic person because of it.

I was always curious as to how I was changing myself.

I felt the change. I just couldn’t pinpoint exactly what was going on.

The obvious things I noticed, but deep at its core — what was really happening to me?

In today’s article, I’m going to be talking about exactly what happens to your body once you start running regularly.



You’ll learn how it affects the:

The heart

The lungs

The body

The brain


Let’s talk about it.




What Happens to Your Body Once You Start Running Regularly?

The Heart

I think we can all agree — the heart is an integral part of our existence.

Without it, our body would simply shut down.

It’s the main workhorse of your body.

Think of it as a power generator. It provides energy and function to every part of our body. And when the power goes out, or a wire isn’t conducting properly — body parts can’t function.




As you begin to run regularly it will affect your heart in many ways:




1. It will lower your blood pressure — running will reduce your blood pressure both at rest and while exercising. A stroke’s number one risk factor is high blood pressure. It’s also a common risk factor for heart disease.

2. Running can help you lose weight — being overweight puts a lot of stress on the heart and makes it work harder. Which makes it a risk factor for both heart disease and stroke.

3. Strengthens muscles — this helps your muscle’s ability to draw oxygen from your blood. Which takes a lot of the workload off of the heart from pumping blood to the muscles.

4. Lowers stress — exercise can help relieve stress. This is for many factors. The main one is — it promotes the release of endorphins which have been shown to reduce cortisol (the stress hormone). We’ll talk more about this later.

5. Reduces inflammation — when you exercise regularly inflammation is reduced as your bodily systems react to the challenge of exercise. The body must adapt to the routine.

6. Slow down or even stop the development of diabetes — research shows while also combined with strength training (e.g. lifting weights, cross-fit etc.) running can reduce the chance of diabetes by over 50%.



The Lungs

Running regularly will also help build stronger lungs.

The reason for this is that when you exercise your lungs work harder to supply oxygen to your muscles.

As your fitness improves your body becomes better at getting oxygen into the bloodstream and sending it to the muscles being worked.

This is partly why your breathing is improved during exercise. There’s less of a demand for oxygen because your body is so much better at distributing it and using it.

Your lungs, heart and muscles all improve in their ability to use oxygen and distribute it.

The Body

So far I’ve talked about how running can help the heart and the lungs. But, what about the body?

More specifically your muscles, bones and joints.

As you already know exercise increases your muscle mass. Which makes your muscles stronger.



It’s also been known to:


Help maintain bone strength and build bone density

Control your body weight and help with weight loss

Improve your balance

Make it easier to fall asleep

Increase your stamina

Build leg strength




There’s one point I want to highlight here and it’s the improvement of your sleep. Or your ability to fall asleep.


The topic of sleep is a deep subject but the gist of what you need to understand is that sleep is essential for your body to recover and grow.

When you sleep you relax every part of your body. From your muscles all the way to your brain. This allows your body to fully recover physically and mentally.

If you’re exercising regularly, sleep is even more important. You need to give your body time to relax and repair its muscles.

The Brain

We all know how great you feel after exercise.


I touched on the aspect of how exercise can help release endorphins (the feel-good neurotransmitter) and lower cortisol in the process.

But running can actually have many effects on the brain. Some of which you may have never known.

Let’s take a look at some other factors.




In a study done 454 elderly people took part in annual physical exams and cognitive tests. They did this for about 20 years and agreed to donate their brains for research when they passed.



The participants were given devices that would track their physical activity and movement every second of the day.

The people who moved more scored better on tests with memory and thinking. And when physical activity was increased by one variation it was associated with a 31% lower risk of dementia.

In short — exercise has been shown to improve memory and cognitive function.




Besides endorphins, there are 3 other brain chemicals that receive a boost from regular exercise.



Dopamine, serotonin and endocannabinoids.



The areas of your brain associated with stress response are packed with receptors for endocannabinoids. When the endocannabinoids lock-in with these receptors — they provide a feeling of contentment and reduced stress.




With consistency, running can and will even rewire your brain’s reward system. Higher amounts of dopamine will be released leading to an increase in motivation and joy.

Dopamine is looked at as the reward chemical.

You experience dopamine when you accomplish tasks as simple as eating and drinking.

Lastly, with the boost of serotonin, you may find yourself in an overall better mood.




Conclusion

When we think of running regularly we mainly think — we’ll be able to run faster and longer

While this is true. It has a vast range of benefits that we discussed.

Yes, you might be able to run faster and longer.

But. You’ll also be:



Building a stronger heart

Building stronger lung

Building bigger muscles

Creating a body that burns calories easier

Improving your memory and brain function

Increasing the levels of brain chemicals that affect your mood



I mean, what’s not to like?

So, share this with a friend who you think could benefit from some of these effects. Take a mental note on what stood out most to you!

And use that, as your “why” to keep moving forward in your fitness journey!































Here’s What Happens to Your Body Once You Start Running Regularly (Even If You Don’t Notice It)



7 Tips To Staying Healthy in an Unhealthy Economy



Staying healthy in an unhealthy economy can be tough. Times are hard right now, gas prices are at an all time high and food prices have increased.

The best way to stay healthy in an unhealthy economy is to practice a healthy lifestyle. It's important not just for your physical health, but for your mental and cognitive health, as well as your finances. If it means lessening the amount of take-out meals you eat or exercising more, it might be worth the sacrifice.

Get a program going to keep you on track to your personal health goals. Don't let something as simple as wanting to be healthy fall by the wayside because of the economy.

Although it is important to realize that everyone isn't going to have enough money for supplements or exercise equipment, there are still ways you can stay healthy in an unhealthy economy.



Here are some tips:




1.) Make a Budget: A good way is making a budget. It's easy to see if you are spending too much money and if you are not saving enough money. You will be working just to get by and living on the edge.

2.) Eat Healthy & Meal Prep: This goes along with the budgeting tip. If you are eating healthy, it will be less expensive and also more satisfying. Eating healthy is important for staying fit and for your health in general. Try your local farmers market or butcher for fresh ingredients that are cheaper, chop up and freeze for your meal prep.

3.) Don't Vegetate: Many people (especially working professionals) watch television or read the newspaper while they eat their food. Often, they will just snack throughout the day while they are home. This type of behavior needs to stop if you are going to incorporate a healthier lifestyle. Watching television leads many people to eat mindlessly, oftentimes eating foods that aren't very healthy.

4.) Don't Buy Junk Food: This is a hard one. If you have a junk food addiction, try to break it. Junk food is really expensive (even at Aldis or Save A Lot) and can be replaced with healthier foods that are much cheaper and probably have more nutrients as well.

5.) Use Coupons: If you were to research how much money you could save by using coupons, you would be surprised. Coupons can help a lot and there are so many out there for healthy foods as well (especially fruits and vegetables). Now I know it takes time, try using the digital ones that your local store offers.

6.) Exercise at Home: For those that cannot afford to join a gym. Take a walk. Yes.Fit offers a wide range of exercises and workouts that no equipment is needed. This can be done in your living room. Don't think you're too busy or don't have enough time. It is possible to work out at home. Check out Yes.Fit for more info.

7. Take Care of Yourself Mentally: Being stressed out is not good for your health. Exercise your mind by reading books or listening to music. Put on an audio book and get walking. This will help to decompress and make it more enjoyable. Try meditation, even if it’s just for 5 minutes a day.

In conclusion, staying healthy in an unhealthy economy is possible. It's all about making a few sacrifices and finding the motivation to work towards your health goals.

For more helpful daily tips listen to Snack Cast here.












7 Tips To Staying Healthy in an Unhealthy Economy

How to Maintain Stress and Healthy Eating

Stress is a normal part of everyday life and in some cases can improve mental alertness and boost cognitive performance. But ongoing, chronic stress can interrupt our lives and interfere with health. Fortunately, healthy eating improves our ability to handle stress, while the benefits of fitness contribute to stress management in numerous ways. 

Here are some tips to help you handle stress and maintain healthy eating and fitness through it.

· Don’t skip meals. As tempting as it may seem, do not avoid eating. It is common that when stress levels rise many people forgo food altogether, but missing meals can contribute to low blood sugar, leading to irritability and fatigue. This increases cortisol production and then stress levels get worse. If you feel too stressed to eat, enjoy a protein smoothie, eggs or yogurt to help ward off hunger. At the same time, protein will protect and nourish your brain so you can think more clearly and calmly.

· Hydrate your body. Your entire body including all of your organs and brain rely on water to function properly. But in today’s face-paced society, it is easy to forget to drink water, which can cause the body to increase cortisol to unhealthy levels. Dehydration also contributes to brain fog and fatigue, both of which can exacerbate feelings of stress and worry. Combat this effect by making a commitment to drink about half an ounce of water for each pound of your weight. If you exercise a lot or live in a hot or humid environment, increase your water goal to about 1 ounce for each pound of body weight.

· Add nutrition to combat stress. That’s right, certain nutrients including polyphenols and healthy fats like omega-3s and vitamin E can improve blood flow so more nutrients make it to the brain. Some healthy brain foods include blueberries, salmon, tuna and dark chocolate. Get more vitamin E from avocados, sunflower seeds and spinach. Maintaining higher levels of beneficial fats will also help prevent deficiencies that can lead to depression and anxiety.

· Daily meditation can reduce both physical and mental tension. Meditation and deep breathing techniques both work to calm worry and is one of the best ways to relieve stress over time. When you become anxious or stressed, stop and take some deep breaths as you relax your shoulders and calm down. Incorporate 5 to 10 minutes of daily meditation where you sit in a quiet place and count your breaths or focus on clearing your mind. It does get easier with practice and people who meditate have an easier time calming their minds and managing stress throughout the entire day.

· Regular exercise is a great way to manage stress and improve health. In fact, one of the top benefits of fitness is stress management, and according to the Mayo Clinic, any form of exercise can help decrease stress. The key is to make fitness fun, so try an app like Yes.Fit to accomplish this. These types of apps offer virtual races through the lands of Wizard of Oz or embark on a Sea Turtle Exploration. While making exercise more enjoyable, apps like this help motivate you and offer rewards. They also offer social media where you can make friends with other like-minded people and cheer each other on.

Maintaining stress takes a little practice, but fitness and a healthy lifestyle may be the best stress relievers available to everyone. 

Begin today to take control of your health so you can better manage stress and learn to more fully enjoy life.







How to Maintain Stress and Healthy Eating

7 Health Benefits of Regular Exercise

Regular exercise has numerous health benefits that can be enjoyed at any age. And the best part is that workout routines and wellness plans can be tailored to fit all health levels. Many people are aware that exercise is associated with weight loss or improved fitness, but the benefits of incorporating regular exercise into your daily routine go way beyond that. From improving energy to increasing sex drive, you can literally transform your life with daily fitness routines.

The key is to find the best plan that suits you, because fitness consistency will bring the greatest rewards. Find exercises and routines that you love and keep doing them, even if you only exercise for 10 minutes. Even short bursts of exercise will leave you feeling more energized and happier with yourself. In addition, exercise helps lower stress levels and any amount is far better than remaining sedentary.

Here are 7 health benefits of regular exercise to help inspire and motivate you to make exercise one of your daily habits.

1. Regular exercise improves your outlook on life. 



While many of us have heard of the euphoria or runner’s high that athletes enjoy thanks to endorphins, anyone can enjoy the mood benefits of regular exercise. An invigorating workout routine or brisk walk after a stressful day can help improve your mood and reduce stress. Regular exercise habits can help shape your muscles or enhance your weight loss program, which in turn can boost your confidence and self-esteem. And better yet, at least one study found that exercise of any intensity improved feelings of depression. Daily exercise seems to be key to dealing with daily stress, which helps promote life balance, productivity and overall happiness.



2. Create more energy with daily exercise. 



Many exercise advocates make fitness a habit because it leads to more energy throughout the day. Partaking in regular exercise improves your oxygen intake and increases circulation throughout your entire body. Over time, your cardiovascular system becomes more efficient, while exercising consistently helps boost muscle strength and endurance. This powerful combination works together to improve your level of wellness which naturally creates more energy, making everyday chores and activities seem easier.



3. Sleep better through the night with fitness consistency. 



In fact, according to The Sleep Foundation, a non-profit organization that collects evidence-based sleep studies, consistent exercise for periods of 4 to 24 weeks helps sufferers of insomnia fall asleep faster and sleep longer than before they did regular exercise. But you don’t have to suffer from insomnia to enjoy the sleep benefits because moderate to vigorous workout routines all have a positive impact on quality of sleep. In fact, when coupled with its stress-reducing benefits, regular exercise can help you fall asleep and stay asleep through the night.



4. Maintain strong bones and muscles with regular workout routines like strength training. 



Weight or strength training improves protein absorption in muscles, which helps limit deterioration and improves muscle growth. But the benefits don’t stop there. Regular exercise also helps build bone density, which is important at any age to help protect you from injury and exercise plays a role in the prevention of osteoporosis later in life.



5. Protect your memory and your brain with fitness consistency.



 Just as exercise promotes an increased flow of oxygen and blood to improve cardiovascular health, these actions will also nourish your brain with more oxygen and nutrients from your blood. This may be why regular exercise is linked to improved memory and cognitive skills. In addition, incorporating regular workout routines into your daily wellness plan has been shown to increase the size of the hippocampus; a part of the brain that is responsible for learning and memory. And if you truly want to protect your brain from age-related diseases like dementia or Alzheimer’s disease, you’re in luck because exercise improves resilience to these along with other chronic disturbances. (1)



6. Maximize fat loss and control your weight with both aerobic exercise and strength training workouts. 



While maintaining a healthy diet is key to weight loss and control, incorporating regular workout routines enhances your efforts by increasing your metabolic rate so you burn more calories. Switching to a healthier diet means a reduced caloric intake for most people, which can result in a lower metabolism. But exercise can help boost your metabolism to make up for the deficit, so you get more benefits for your efforts. Incorporating both cardio exercise and strength training will maximize your fat loss efforts and improve muscle mass, leaving you leaner and shapelier.

7. Stimulate your sex life by engaging in regular exercise. 



Numerous studies have shown that exercise stimulates sex drive, but improved fitness also contributes to a great sex life. One scientific review of 10 studies found that men who incorporated 160 minutes of exercise each week for six months improved erectile dysfunction. (2) Another study of postmenopausal women indicated that regular exercise was linked to increased sexual desire and function. Making exercise and fitness part of your daily habits will ensure you are happier in all areas of your life.

Conclusion

Regular exercise is life changing and along with these above benefits, it can also give your skin a healthy glow, reduce your risk of chronic diseases and will leave you feeling all around healthier. If motivation is an issue, have fun with online dance exercise routines or group walks with friends. If you feel competitive or want to challenge yourself, try a fitness app like Yes.Fit for exciting races to win medals and clothing, or try a fitness challenge and stay motivated as you monitor your progress. Have fun and explore the many ways to incorporate workout routines into your life and you can enjoy the health benefits of regular exercise.

References

(1) Pedrinolla A, Schena F, Venturelli M. Resilience to Alzheimer's Disease: The Role of Physical Activity. Curr Alzheimer Res. 2017 Apr 3;14(5):546 - 553. doi: 10.2174/1567205014666170111145817. PMID: 28078981.

(2) Gerbild H, Larsen CM, Graugaard C, Areskoug Josefsson K. Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sex Med. 2018;6(2):75-89. doi:10.1016/j.esxm.2018.02.001




7 Health Benefits of Regular Exercise

7 Workout Routines for Fat Loss

Exercising enhances any fitness journey and can expedite weight loss. But if your goal is fat loss, then you might need to tweak your workout a bit. Workouts for fat loss differ slightly from a standard exercise pattern in that your goal is twofold; to burn fat and to gain muscle. That’s because science tells us that muscle naturally improves your metabolism so that your body burns more calories from fat throughout the day, not just during a workout. 

Check out these 7 workout routines for fat loss that will get you started in the right direction.

Workout #1 - Whole Body Strength Training

Strength training is used to train your muscles to become stronger, which will increase its mass. Muscle tissue burns from 75 to 150 calories per day while fat only burns about 3 calories per day, so building muscle will naturally enhance your weight loss efforts. One example of this workout is to do the series of exercises below for two to three days each week.

Begin with 1 set of each, then 2 sets then 3. Strive to do 10-12 reps of each exercise. Use an intensity that makes it difficult to complete the last rep to get the most gain. Here are the exercises:

· Squats with or without a barbell or dumbbells

· Pushups on the floor, or place your hands on a table or other sturdy surface if this move is new to you

· Lunge by standing straight with feet together and hands on hips, then step forward with your right leg and bend the right knee to lunge, straighten your knee and bring it back to starting position then step forward with the left leg and repeat. This is one rep.

· Burpees are done by standing straight up with feet about shoulder width, then crouch down until your hands are flat on the floor. “Kick” your legs out behind you until you are in a pushup position then return to the crouch position and stand up; this entire sequence in one rep.

· Abdominal crunches, done with hands behind your head, knees bent, shoulders square and face up. Then crunch by moving your head and shoulders about ¼ to ½ inch off the floor, hold for 1 second then relax.

Workout #2 - Walking

That’s right, walking can be its own workout routine for fat loss and can be done by anyone. Often used on its own or as a complement to strength training, walking is one of the easier and most cost-effective exercise routines you can do. Also, walking can mitigate the effects of a slowed metabolism due to cutting calories. And if you walk briskly, you can stretch your body while improving muscle tone at the same time. To build muscle, walk in a hilly area or set your treadmill at an incline for improved fat burning.

Workout #3 - Interval Training

Interval training is done by using an activity like walking, jogging, sprinting or swimming. Using a timer, begin by doing your chosen exercise for 3 minutes at an easy pace to warm up. Then go all out and push yourself. In other words, walk, jog, sprint or swim as fast as you can for 30 seconds then slow down to an easier pace for 2-3 minutes. Continue this pattern until you have completed an entire 20 minutes

Workout #4 - Basic Boot Camp

Set yourself up with a boot camp at home. A bootcamp is a planned set of exercises used for intensity to build muscle and endurance within a set amount of time. Create your own bootcamp by choosing exercises you can do from home and form a plan to follow the routine for five days per week for four to five weeks. You can use weights or not, depending on your goals and current fitness level. Here is an example of a basic boot camp routine for fat loss. Each exercise is done as one set for 10-20 reps:

· Warmup - Begin by gently marching in place for 30-60 seconds then stretch out your muscles

· Squat Combo - Stand with feet apart and hands on your hips, then go into a squat. As you rise back to standing position, push your arms up overhead as you tense your upper arm muscles. Bring your arms down to your hips and squat again. To add intensity, hold dumbbells while doing this.

· Shadow Boxing – Either make fists with your hands or hold a dumbbell in each hand, and stand with your feet a little wider than shoulder width. Bend your elbows and hold your fists by your shoulder area, then bend your knees. Slowly straighten your legs to stand straight and reach with your left hand across your body into a controlled “punch” to the air. Bring your arm back to your shoulder and lower your body by bending your knees again, then as you stand, repeat a “punch” with the other arm.

· Sumo Squats – Stand with your feet wide apart (about 3-4 feet) with your toes pointing outward. Bend your knees and go into a squat by bending at the hips and keeping your back straight and chest out. Lower until your thighs are parallel to the floor then stand up and repeat. You can keep your hands on your hips or bent by your sides and straighten them in front of you, parallel to the floor as you squat to hold your balance. Bring your arms back as you stand up.

· Dumbbell Row – Stand with feet shoulder width apart and hold dumbbells. Bend from your hips forward until your upper body is as close to parallel to the floor as you can get it, and allow your arms to hang straight to the ground while holding the dumbbells. Keep your chest out and your head in line with your spine. Bend both elbows and pull the dumbbells up to your waist, keeping your elbows close to your body. Feel the muscles contract in your back as you pull the weights towards you. Slowly lower the dumbbells to the floor and repeat.

· High Knees Drill – Run in place while bringing your knees up as high as you can. Hold your arms by your side and bend at the elbows, with your forearms parallel to the floor in front of you and palms facing down. Tap each knee with your hand as it comes up.

Workout #5 - Circuit Training

Circuit training combines a series of standard exercises like squats, pushups, dead row lifts and lunges. To turn the series of exercises into circuit training, do light cardio between sets. For example, begin with a set of 12 squats. Normally you should rest for 1-2 minutes then do the next set, however, for this exercise you will do light cardio like walking until your next set. The goal is to burn more calories while you build muscle, which improves your overall ability to burn fat.

Workout #6 - High Intensity Cardio

Customize a high intensity workout just for you. Include 7 exercises that train your whole body with either weights or explosive resistance and do 10 to 15 reps of each exercise. An example would be to begin with 10 reps each of the following: jump squats, pushups, burpees, abdominal crunch, jumping lunges, mountain climbers and end with jumping jacks.

Workout #7 – Rebounding

Rebounding is a workout done by jumping on a mini-trampoline for 10-20 minutes each day. It is great for fat loss because each jump puts stress on all of your muscles to increase strength. At the same time, it forces your lymph to move, which is essential to remove excess fluids that contribute to fat gain. Begin slow by jumping low and pay attention to your body signals. Only use a trampoline designed for exercise and always check with your doctor before you begin any exercise program.

Enjoy weight loss and fat loss with routines that work. Incorporate a healthy diet to enhance your results so you can see the healthy effects of your exercise taking shape. Soon, you will reap the rewards that a workout routine for fat loss has to offer.




7 Workout Routines for Fat Loss

How to Start Your Fitness Journey

Beginning a journey into fitness may feel exciting, yet intimidating if you don’t know how to start. Planning your fitness journey with workouts to suit you coupled with a nutritional plan can go a long way to help you get started. These tips can help anyone learn how to begin and make a beginner fitness journey more manageable.

Make a vision board with your fitness goals in mind. The vision board is a great tool to help you visualize your goals and make them feel more real. They are fun to put together and you can include anything you want on your board. Begin with a cork board or poster board and find pictures in magazines to post on it. Some ideas include adding workout photos, motivational quotes, fitness clothing and colorful photos of healthy meals. Include any photos that will help you feel inspired and motivated.

Keep all aspects of your new fitness journey manageable. This can be done by incorporating small steps toward fitness instead of trying to do too much, too soon. For example, use simple meal plans with easy-to-make recipes. Exercise in 10-20 minute segments to help you stay on track. Small steps are easier to implement and stick with, even when you are less motivated due to fatigue or stress. As you practice, you should gain more energy, which leads to increased motivation.

Nutrition is key for beginner fitness programs. As the saying goes, you are what you eat and if you consume foods that are light and healthy, that is how you will feel. Incorporating a nutritious diet is easier if you use meal plans and prep ahead of time. Use your vision board for inspiration and put together a set of healthy recipes that are easy to follow. Try to include protein in at least three of your daily meals and be sure to drink plenty of water. Also keep in mind that cutting out junk foods and those that are highly processed is just as important as consuming healthy foods.

Track your progress to help motivate you. You can do this by journaling or using a fitness app, and be sure to update it each day. Record your daily meals and add how you feel afterward. Also keep track of your workouts and how you feel, noting if the workout felt easier, the same, or more difficult. Also note any goals you reach and improvements in your progress to help motivate you. Notes like this can be key to reinforcing the impact of your diet on your energy levels and making adjustments when needed.

Make it fun. Above all else, remember that you are doing this for you, so enjoy it. Exercise does not have to be a grueling workout and healthy meals can be interesting and delicious. The key is to practice and try new things. Creativity in exercise and nutrition are easily done with practice. Using apps like Yes.Fit can help make fitness fun with virtual races that take you around the world or inspire you to try fitness challenges like the Bunny Hop or the Caliente Dance Challenge.

Embarking on a fitness journey will promote a healthy body and mind. Begin your fitness journey today with meal planning and workouts that you can follow, and you will enjoy the benefits for a lifetime.




How to Start Your Fitness Journey

7 Healthy Eating Habits to Try


Any health and wellness plan begins with healthy eating habits. Whether you cook your meals at home or eat on the go, the old adage that fitness begins in the kitchen is true. Food is life and every organ and body process relies on the foods you consume to function at their best. While many people find healthy eating challenging, there are some ways to create healthy eating habits beginning today. Check out these 7 tips to help you reach your health and wellness goals.


#1 Get Plenty of Protein


Some experts claim that overall, humans consume plenty of protein, yet more recent research shows that we are indeed in need of more. Many people consume adequate protein to ward off deficiencies, but increasing their protein intake would contribute to improved health. And at least one randomized controlled study found that participants who ate more protein burned more calories per day even during sleep. Even better, increased protein intake increased energy expenditure of fat instead of muscle.


To get more protein, make it a habit to include protein in at least three meals each day. While common nutritional guidelines recommend consuming 1.6-2.2 grams of protein per kilogram, consuming 2.2 to 3.4 grams of protein per kilogram can help with weight loss efforts. This translates to about 1 to 1.5 grams of protein per pound of body weight. Keeping track of protein intake will quickly help you become aware of how much you get each day so you can determine if it is enough.


#2 Eat More Veggies and a Variety of Fruits


Many people feel they eat enough produce, but in reality, many of us could do more. Nutritional guidelines now promote consuming 5-9 servings of a combination of vegetables and fruits each day, while many nutritional experts believe it should be closer to 10 servings per day. One serving is equivalent to about one cup, and a large salad can easily fulfill 3 servings while a breakfast of one apple and some berries can fulfill another 2 servings. Make up the rest with vegetables, snacks and side dishes around protein for the healthiest impact.


Consuming more produce is linked to a longer life free of chronic disease. In fact, the latest research indicates that consuming more than five servings of produce can reduce the risk of strokes, cancer and heart attacks, while the greatest benefit was for those who consumed 10 servings per day. Make a commitment to healthy eating habits with a daily salad of fresh produce along with fresh fruit snacks. Then add a few more vegetable side dishes throughout the day and consuming more produce will soon be your new normal.


#3 Think About Your Drink


Forget the sodas and sugar filled juice drinks, fresh water still packs the most benefits and assists your body’s natural detoxing and cleansing processes. Drinking enough water not only prevents dehydration, but can help your body maintain a normal temperature, lower your risk for constipation and kidney stones and even improve your energy levels. Start today to leave aside sodas and sugary drinks and drink more water. As drinking fresh water becomes your daily habit, sodas and other sugary drinks will naturally fall off your favorite drinks list.


#4 Plan and Prep


Eating healthy every day can be a challenge, especially when stress and life get in the way. Meal planning and prepping ahead of time makes nutritious eating easier. That’s because when healthy meals are planned and ready to eat, it reduces temptation to reach for junk foods or unhealthy snack foods.


Find healthy recipes online and create a weekly menu where you can see it each week. Do all your shopping and prep your meals for an entire week. Meals can be made easy by portioning proteins like chicken breast or lean protein and freezing them ahead of time. When you are ready, cook one portion, add a salad and a couple servings of steamed veggies and you are all set!


#5 Make a Habit of Mindful Eating


Mindful eating means to pay attention to your food. Thanks to our busy lifestyles, eating while reading, watching television or driving are the common eating habits of many people. Instead, only eat when you can focus on your meal and enjoy it. Mindful eating teaches us to pay attention to what we eat and to slow down and enjoy it. This is beneficial for portion control and choosing healthy foods, but also aids digestion. That’s because eating while under stress or in a hurry can interfere with digestive enzymes and interrupt the digestive process. Mindful eating is a healthy habit that will improve digestion and thus improve metabolism. And your mind will benefit because your mealtime will become a time to enjoy as you lower stress levels.


#6 Enjoy Healthy Fun Foods


We all need a break sometimes and mealtime has always been associated as a time for enjoyment and even celebration. But fun foods do not always have to be unhealthy. To add interest to your healthy eating plan, choose some of your favorite foods or recipes and recreate them at home with healthier ingredients. For example, skip the fast food hamburger and opt for grass fed, organic beef with plenty of fresh or sauteed vegetables to top it off. Substitute foods with heavy cream sauces by recreating the sauce with vegan ingredients. Check online for delicious ingredient swaps to make your favorite recipes healthier and you will soon find that healthy meals don’t have to leave you feeling deprived.


#7 Exercise Regularly


Exercise has always been a part of a healthy lifestyle, but it can also help contribute to healthier eating habits, too. Maintaining an active lifestyle naturally boosts energy and can improve your confidence, which will motivate you to eat healthier. Regular exercise can help reduce stress levels, which eliminates the desire for stress eating, and it can help you better manage your weight loss or fitness goals. Make exercise a habit by committing to at least 10 minutes each day and build from there. As you realize the benefits of exercise, it will be easy to make it a habit. Joining a virtual race with Yes.Fit will keep you motivated and hold you accountable in order to keep up with the healthy habit.


Healthy eating and a healthy lifestyle are within reach for all of us. But you have to commit to begin somewhere, and getting a handle on nutrition is one of the best places to start. Whether you eat at home or on the go, practice and plan your healthy eating habits and you will soon enjoy improved health and wellness.



7 Healthy Eating Habits to Try

5 Things You Need to Know About Your Metabolism



Many of us yearn for a fast metabolism. You may have heard that healthy eating or exercising to stay in a certain heart rate zone will help raise it, while hormones play a role in whether your metabolism is fast or slow. But can we really control our metabolism or is that just wishful thinking?

Metabolism is not one process of the body but a series of processes that work together. Besides being a factor in weight, metabolism refers to the conversion of food into nutrients such as fatty acids or protein cells that your body uses for energy. And while the science lesson is nice, most people just want to know how metabolism can be used to improve their health and fitness goals.

Fortunately, you are in the right place. There are things you can do to improve your metabolism which can in turn improve digestion and even play a role in higher energy levels. 

These are the 5 things you need to know about your metabolism and how to ensure it works in your favor.

1. Diet Induced Thermogenesis

Thermogenesis refers to the production of heat by our bodies, and diet induced thermogenesis refers to the extra expenditure of heat due to certain foods. Technically, it is measured by the increase of energy caloric expenditure above the basal, or resting, metabolic rate. Certain foods have the ability to burn more energy and improve metabolism. Some of these foods include green tea and spices like cayenne pepper. Other foods that have a high thermic effect include chili peppers, beans, legumes, and avocados. Many fitness enthusiasts also use foods that are known as “negative calorie foods” to rev up their metabolism, like apples, celery, radishes and lettuce.

2. Muscles Boost Resting Metabolism

Raising metabolism can be done by burning more calories all through the day, not just when you are working out. Since muscle burns more calories than fat, increasing your muscle mass is a sure way to keep your metabolism working hard. To accomplish this, include a strength or weight training workout two or three times each week, which can be accomplished with or without weights. For example, chest and arm muscles can be trained with dumb bells or by doing pushups. Train your leg muscles with barbell squats and if you don’t have a barbell, build muscle with jump squats. With time, building muscle boosts your resting metabolism so you burn calories more efficiently. To get the most effort from your strength training workout, use enough weight or force so that your last rep is difficult without causing injury.

3. Protein is Necessary for Faster Metabolism

If you really want a faster metabolism, be sure to include plenty of wholesome protein into your healthy eating plan. Protein not only helps you lose weight, but can contribute to fat loss and help control your appetite. In addition, studies show that incorporating a high protein diet during a weight loss program preserves muscle mass, especially when exercise is also used. Aim for getting about 30% of your daily calories from protein and be sure to spread protein consumption throughout your day. Choose only healthy sources like fresh eggs, grass fed meats, fish, and legumes like lentils or chickpeas. Not only will you boost your metabolism, but you will also have more energy throughout your day, too!

4. Improve Hormones for Healthy Metabolism

Hormones play a role in all of our body’s functions including metabolism. Overall, hormones must be in balance for the best health, and there are ways to help. Insulin is a hormone that the body uses to transfer glucose into the bloodstream. Unfortunately, insulin resistance is an all-to-common condition that results in high blood sugar. You can improve insulin sensitivity with regular exercise, healthy sleeping habits, omega-3 fatty acids and a diet of low glycemic foods like vegetables, legumes and fruits.

Leptin is a hormone that regulates appetite by sending messages to your brain that you are full. Sadly, leptin resistance is a common issue that can easily lead to overeating and a slower metabolism. While it’s not known what causes leptin resistance, some researchers believe that chronic internal inflammation and highly processed foods may play a role. To counter this, be sure to stick with healthy eating centered around whole foods and lean proteins. In addition, research shows that regular exercise is linked to decreased leptin levels, so be sure to include 20 – 30 minutes or exercise at least five days a week for best results. (1)

5. The Best Heart Rate Zone for Fat Metabolism

Burning calories is one thing, but burning fat is ideal for most of us. It is well known that eating too few calories can lead to muscle loss, which can contribute to a poor muscle to fat ratio and a less than lean look. But what if you could burn fat while preserving muscle? The good news is that you can!

Heart rate zones are used to take advantage of how your body metabolizes energy. Knowing your heart rate zone while exercising can be a guide to understanding what energy source your body is using. For example, higher heart rates cause your body to use glycogen from carbohydrates while at lower heart rates help your body burn more fat as fuel. 

The general breakdown is as follows:

· Aerobic zone is when you are exercising at 75% of your maximum heart rate and approximately 45% of calories are utilized from fat.

· The temperate zone is about 60% to 70% of your maximum heart rate and you will burn roughly 65% of calories from fat.

· Low-intensity heart rate zone is when you exercise at 50-60% of your maximum heart rate and about 85% of the calories burnt are from fat.

One easy way to use this is to incorporate resistance or strength training at least twice or more each week to improve muscle mass. This type of exercise generally puts you in the best heart rate zone to burn fat, and overtime as you improve muscle mass your metabolism will naturally improve.

References:

(1) Fedewa MV, Hathaway ED, Ward-Ritacco CL, Williams TD, Dobbs WC. The Effect of Chronic Exercise Training on Leptin: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med. 2018 Jun;48(6):1437-1450. doi: 10.1007/s40279-018-0897-1. PMID: 29582381.




5 Things You Need to Know About Your Metabolism

Gluten Free Overnights Oats w/ Chia Seeds

HEALTH BENEFITS OF OVERNIGHT OATS

A warm bowl of oatmeal is pretty high up there when it comes to healthy breakfast options. But I’ll let you in on a secret – overnight oats do wonders for your gut health specifically. Hello resistant starches and prebiotics! Here’s a few key reasons why you should whip up this recipe today…

It’s a nutritional powerhouse! Aside from being rich in fiber, protein, and antioxidants, oats contain a wide range of vitamins and minerals that promote a happy and healthy gut.

Have digestion problems? No problem. Soaking your oats overnight helps to break the starches down and reduce phytic acid. That means it’s easier to digest and to absorb the oats’ nutrients more efficiently. Perfect for those of us with gluten sensitivities!

Contains a higher dose of resistant starch. Resistant starch is a natural carb that helps with things like digestion, weight loss, and increasing feelings of fullness. Luckily, cooled starchy foods (like overnight oats) have a higher amount of resistant starch compared to cooked ones.

Time and money savers. Oats are one of the best ingredients when you’re looking to eat healthy on a budget. Best of all, prepping overnight oats takes less than 5 minutes!

Now here comes the fun part – toppings and mix-ins! From fruits to seeds to yogurt, there’s no right or wrong way to make overnight oats. Creativity is the name of the game here. So whatever your heart desires, go for it. But if you need some inspiration, see below for my favorite flavor combinations.

Vanilla almond Oats topped with banana 

1/2 cup Rolled Oats

2/3 cup Unsweetened Vanilla Oat milk or Almond milk 

3 Tablespoons of Greek Yogurt 

1  Tablespoon of chia Seeds

1 Tablespoon of Flax Seeds

1 teaspoon Vanilla Extract

1/2 teaspoon Almond Extract

1 Tablespoons 100% Maple syrup

1 Tablespoon of Honey (unfiltered)

1/4 cup Unsweetened Coconut Flakes

1/4 cup chopped nuts (I use walnuts and pecans)

1/4 teaspoon cinnamon

1/4 cup Nut Pod Vanilla creamer

After overnight, add bananas and it's ready to eat!



Berries and Cream Overnight Oats:

½ cup Rolled Oats

⅔ cup Almond milk (can substitute coconut or cashew milk)

⅓ cup Greek Yogurt

½ Tablespoon Chia Seeds

½ teaspoon Vanilla Extract

1-2 Tablespoons 100% Real Maple Syrup or Honey

Strawberries

Blueberries

Chocolate Coconut Overnight Oats:

½ cup Rolled Oats

⅔ cup Coconut Milk (can use full-fat coconut milk)

⅓ cup Greek Yogurt

2 Tablespoons Chocolate Peanut Butter or Peanut Butter

2 Tablespoons Cocoa Powder

½ Tablespoon Chia Seeds

½ teaspoon Vanilla Extract

1 Tablespoon 100% Real Maple Syrup or Honey

¼ cup Coconut Flakes

2 Tablespoons Dark Chocolate Chunks

Tropical Coconut Mango Overnight Oats:

½ cup Rolled Oats

⅔ cup Coconut Milk

⅓ cup Greek Yogurt

½ Tablespoon Chia Seeds

½ teaspoon Vanilla Extract

1-2 Tablespoons 100% Real Maple Syrup or Honey

¼ cup Unsweetened Coconut Flakes

Fresh Mango Chunks

Boston Sweet Date Overnight Oats:

1 cup Almond milk (I use unsweetened)

½ cup Rolled Oats

½ Banana

⅓ cup Dates chopped

½ Tablespoon Chia Seeds

1 Tablespoon Maple Syrup or Honey (optional)

1 teaspoon Vanilla Extract

½ teaspoon Almond Extract

¼ teaspoon Cinnamon

Almond Butter or Sun Buter drizzled on top

Sliced Bananas

Unsweetened Coconut Flakes

Banana Almond Butter Overnight Oats:

½ cup Rolled Oats

⅔ cup Almond milk (I use unsweetened) (you can substitute coconut or cashew milk)

⅓ cup Greek Yogurt or a dairy free substitute

2 Tablespoons Almond Butter

½ Tablespoon Chia Seeds

½ teaspoon Vanilla Extract

½ teaspoon of Almond extract

2 Tablespoons 100% Real Maple Syrup or Honey

Sliced Bananas

¼ cup Slivered Almonds

Lemon Coconut Almond Overnight Oats:

½ cup Rolled Oats

⅔ cup Almond milk (can substitute coconut or cashew milk)

⅓ cup Greek Yogurt

½ Tablespoon Chia Seeds

½ teaspoon Vanilla Extract

¼ teaspoon Lemon extract

¼ cup slivered Almonds

¼ cup unsweetened coconut flakes

1-2 Tablespoons 100% Real Maple Syrup or Honey

Instructions

For a single serving. It’s super easy to make overnight oats in a jar!

Stir it all together. In a small jar, stir together the oats, milk, yogurt, chia seeds, and maple syrup.

It’s soaking time. Place the jar in the fridge to let the oats soak for at least 2 hours, though overnight is best.

Add toppings and serve. The next morning, add your favorite toppings and enjoy! Alternatively, you can scoop the oats out into a bowl and add toppings from there.



Tips

*I used unsweetened almond and coconut milk. I definitely needed the real maple syrup to sweeten the overnight oats. If using sweetened almond milk, you may not need as much maple syrup.

*If you use canned full-fat coconut milk, you will need a little more than ⅔ cup of liquid as it is thicker.

*You can use any type of Greek yogurt from plain to flavored. If using flavored yogurt, you may need less sweetener.

*The fresh fruit and toppings are added after the oats have been refrigerated overnight.

Additional ideas:

Fresh fruit: Make the most of seasonal fruits, including blueberries, raspberries, strawberries, bananas, peaches, pears, and apples. You can also blend them into a puree or make a chia seed jam to stir in.
Dried fruit: Raisins, cranberries, goji berries, and chopped dates lend a chewy texture and fruity flavors.
Nuts and Seeds: Sliced almonds, chopped pecans or walnuts, hemp seeds, sunflower seeds, pepitas, and toasted sesame seeds add a subtle crunchy texture.
Extra Flavor: Sprinkle on coconut flakes or cacao nibs. They’ll taste amazing with banana, strawberry, or tropical flavors.
Spices: Stir in cinnamon, nutmeg, turmeric, cardamom, or ginger to spice things up a bit!
Yogurt: Mix in any type of yogurt for extra creaminess. Plus, it’ll add extra protein and a probiotic boost.
Nut Butter: Choose your favorite nut butter (I always love almond butter), and stir it in or drizzle it on top. It too will provide a protein boost.
Protein Powder: Still want an even bigger protein boost? Feel free to add protein powder or collagen powder.


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